Fruits for health

 Fruits for health

Fruits for health

Fruits play central role in health and fitness journey. Fruits have no fats in it and high carbohydrates,iron, vitamins, micro-nutrients. The micro-nutrients although required by body in minor amount but any imbalance in these nutrients effect the overall function of body system. If you are taking proper exercise and following the other heath tips such as expose to sunlight properly but you are not eating healthy, So it will be a great hurdle for your health and fitness. 

Fruits are the top of list in your healthy food planner. But you should not eat one fruit in excess and ignore the others. Because a single fruit cannot fulfils all the requirements of body. Fruits vary in the types and amount of nutrients they carry. Let's see different fruits the nutrients they carry and effect on your body. You can also find which fruit is best for you? and how much amount should you eat per day?

Here is a list of fruit with planner.

Apple: 

Apple has a key role in your health and fitness. Apple is the most edible fruit globally. Eating a medium size apple every day with protect you to visit the doctor. Its peel contains antioxidant. You should eat the apple with its peel. This will protect you from cancer, diabetes, heart attack and high-low blood pressure. It protects your lungs. You can eat two apples per day. If you have inflammation apple is good for you. It gives strength to bones and improve metabolism.

Banana:

Eating one banana per day is good for you health. If you take banana is a less quantity maximum one banana per day it is good but if you exceed the amount the sodium present in banana cause high blood pressure. You should eat 1 banana per day or bananas per week. Banana Is good to prevent heart disease, blood pressure, diabetes. It improves your immune system. But everything is good to a limit.

Grapes:

Grapes are juicy fruits. Hey are high in sugar content. Grapes protect your eyes, improve immune function, and improve heart activity and fulfils your water requirements. You can eat 20-30 grapes per day. But excess use of grapes can cause high sugar and high sugar can result in weight gain.

Pomegranate:

Pomegranate Is good to reduce cardiovascular stress. It protect hear. Pomegranate improves the activity of brain and helps you from Alzheimer disease. It improves intelligence. It lowers the blood pressure and sugar level and improves the function of digestive system. Pomegranate contain anti-oxidants, it will protect your body cells from damage. If you eat the pomegranate it will reduce the chance of ageing. It makes your skin glow. You can eat pomegranates daily at morning because it is high in energy (72 calories) and before lunch.

Dates:

Dates are the best source of all the essential nutrients vitamins antioxidants. Dates improve heart function, digestive system, brain function.  Dates are high in energy and have no cholesterol. You can eat 5-6 dates or a hand full of dates daily. If you want to stay health include dates in your daily diet.

Mango:

Mango is high in sugar you can just use it a snack between the meals. But I recommend you not to eat mango daily. If you want to enjoy this fruit daily you can add milk in mango pulp. Mango is good for hair and skin health, collagen and wound healing. It controls cholesterol, blood pressure. But its excess use can cause diabetes. It also results in weight gain.

Pineapple

Pineapple is above all the fruits. You should add it in you diet. It’s taste great. It has two oxidants that protect you from chronic disease. It protects your skin, hair, caner, cell damage. Pineapple improves digestive system and clean blood. It increases survival after surgery and exercise. Eat 3-4 slices of fresh pineapple will maintain all the process of your body and protect you from all the disease. It is very easy to add pineapple in your daily diet.

Cucumber:

Cucumber is high in water content. It can fulfil 90% of your water requirements and keep you hydrated. Eat just one cucumber daily. It contain less calories, and also contain carbohydrates, fibres and proteins. I help in blood clotting, reduce constipation, improve digestive system, heart function, blood circulation.

Cherry:

Eating cherry daily is a best option for you health. Cherries contain Vitamin, A, K and C , potassium, magnesium is also present in cherry. Cherry improve heart activity. It increase recovery after exercise and help in good sleep. It is a best option for weight loss. People who eat cherry have 33 % less Gout flare-ups and arthritis.

Orange:

Orange contains vitamin C and fibres. Orange improves your immune system, digestive system; reduce hair fall, control sugar and cholesterol. It reduces ulcers development in stomach. Eat one orange as a snack between meals. Do not use excess orange as orange can cause cramping, Diarrhoea and affect digestion.

Melon:

Eating fresh melon and others fruit daily improve your health. The people who eat fruits daily have 12% more chances of survival and health than those who eat fruits rarely. Melon is high in vitamins, minerals and nutrients and low in sodium and cholesterol. Water melon is rich in water and lycopene and honeydew melon is rich in vitamin C, lutein and carotene. Melon is rich in anti-oxidants and protects body from chronic disease.

Grapefruit:

Grape fruit is rich in vitamin C. It fulfils 100% of your vitamin C requirement. Grapefruit is good for proper immune function, heart function. But if you eat any fruit even fresh fruit it will be harmful for you. Taking too much vitamin C can cause gastro-intestinal reactions and resulted in Diarrhoea. Use the fruit as a snack in limited quantity.

Pear:

Pear is rich in copper, iron, calcium, zinc and magnesium. It also contains vitamin E, A and B1 but less than apple. Pears are good for weight loss, provide immunity against inflammation, and protect heart. Eating two pears per day can be a better option.

Kiwi:

Kiwi is rich in micro-nutrients such as calcium, potassium; copper, anti-oxidants and Vitamin C. Eating one kiwifruit daily fulfil 230% of Vitamin C requirement. It produces collagen, provide immunity, balance fluid in cells and regulate blood pressure. It is recommended that everyone should eat at least one kiwifruit daily.

Apricot:

Apricot contain anti-oxidants that protect you from inflammatory disease. It clears skin by unclogging the pores. 3-4 apricots should be include n your daily diet.

Plum:

Plum regulate your body metabolism, it protect from constipation and maintain low blood sugar level. It combat with cancer cells and help you gain healthy weigh. Eat fruits according to your calorie level. Adults can eat 5-6 plum daily and children can eat 2-3 plums dual. Do not exceed the limit it can result in high sugar level and attack of serious disease.

Peach:

Peaches are rich in vitamin C and anti-oxidants. It improve your immune system, help in proper digestion, clear the skin, improve eye vision reduce inflammation and control blood pressure. Pro-Vitamin A in peach protects your skin from UV rays. You can use it as salad and peach pie smoothie.

Strawberry

Strawberry is rich in Vitamin C and anti-oxidants. It is good for heart health and skin, it protect from diabetes, cancer, heart disease. It protects your skin from UV rays. Strawberries are good for weight loss.

Note:

It is always recommended that eat every food in limited amount. All the diets are different in their nutrient content. You cannot rely on only one fruit or diet for your entire nutrients requirement and lack the others. It is not a good practice to eat one fruit in excess and ignore the other. Everything has its benefit in its limits. Eat all the fruits in proper amount. Stay healthy! Stay blessed.